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The Foundations of Health
Nutrition is the cornerstone of our health. It fuels our bodies, supports our minds, and is fundamental to achieving any fitness or health-related goal. Whether you’re training for a marathon, juggling a busy family life, or spending most of your time at a desk, understanding nutrition’s role is vital to optimizing your day-to-day activities and long-term well-being.
The Basics of Nutrition: Understanding Macronutrients
At the heart of nutrition are macronutrients, or “macros,” which consist of proteins, carbohydrates, and fats. These are the primary components of our diet and provide the energy necessary for our bodies to function. Each macro serves a unique role:
- Protein: Essential for muscle repair, growth, and overall cellular health.
- Carbohydrates: The body’s preferred energy source, fueling both physical activity and cognitive function.
- Fats: Vital for hormone production, nutrient absorption, and long-term energy.
Balancing these macros is critical to achieving optimal health. The ideal ratio of macros varies depending on an individual’s activity level, goals, and overall health. Let’s break it down for different activity levels.
Calories and Macros for Different Activity Levels
1. The Hyper-Active Person
This category includes athletes, fitness enthusiasts, and individuals with physically demanding jobs. These people require a higher caloric intake to meet their energy demands.
- Calories: 2,500–3,500+ per day (varies by weight, age, and sex).
- Protein: 1.2–2.0 grams per kilogram of body weight.
- Carbohydrates: 50–60% of daily calories to support energy needs.
- Fats: 20–30% of daily calories, emphasizing healthy fats like avocados, nuts, and olive oil.
For example, an athlete weighing 70 kg (154 lbs) might consume:
- Protein: ~120 grams/day
- Carbohydrates: ~350 grams/day
- Fats: ~70 grams/day
2. The Moderately Active Person
People who engage in moderate physical activity, like walking, occasional workouts, or recreational sports, fall into this category.
- Calories: 2,000–2,500 per day.
- Protein: 1.0–1.2 grams per kilogram of body weight.
- Carbohydrates: 45–55% of daily calories.
- Fats: 25–35% of daily calories.
For an individual weighing 70 kg:
- Protein: ~90 grams/day
- Carbohydrates: ~250 grams/day
- Fats: ~70 grams/day
3. The Inactive Person
This includes individuals with sedentary lifestyles, such as desk workers who exercise minimally.
- Calories: 1,500–2,000 per day.
- Protein: 0.8–1.0 grams per kilogram of body weight.
- Carbohydrates: 40–50% of daily calories.
- Fats: 30–35% of daily calories.
For a sedentary individual weighing 70 kg:
- Protein: ~60 grams/day
- Carbohydrates: ~200 grams/day
- Fats: ~60 grams/day
The Day-to-Day Importance of Nutrition
Nutrition impacts more than just fitness. It affects energy levels, mood, mental clarity, immune function, and overall quality of life. Without proper nutrition, even mundane tasks can feel exhausting, and long-term health can suffer. By making intentional food choices, you empower your body to function at its best, ensuring you thrive—not just survive—in your daily life. Proper nutrition ensures you can:
- Conquer Daily Tasks: Balanced meals provide the energy needed to maintain focus and productivity throughout the day.
- Support Long-Term Health: A diet rich in vitamins and minerals reduces the risk of chronic diseases like diabetes, heart disease, and osteoporosis.
- Recover from Illness: Nutrient-dense foods strengthen your immune system and accelerate recovery.
The Role of a Health Coach
While understanding macros and calorie requirements is crucial, implementing a balanced diet in real life can be challenging. This is where a health coach can be beneficial in getting your diet in order. They provide guidance, accountability, and personalized plans to ensure sustainable progress.
1. Personalized Nutrition Plans
Health coaches assess your unique needs based on factors like activity level, dietary restrictions, and goals. They can help you determine the optimal macro breakdown and caloric intake.
2. Accountability and Consistency
Consistency is often the most significant barrier to achieving health goals. Regular check-ins with a coach help you stay on track. They celebrate your wins, identify areas for improvement, and provide solutions for challenges like meal prep or navigating social events.
3. Education and Empowerment
Health coaches teach you how to make informed choices, read nutrition labels, and build meals that meet your goals. They demystify concepts like portion control and timing meals around workouts for maximum benefits.
4. Support for Meal Timing
When you eat can be just as important as what you eat. A coach can help structure meals to:
- Enhance performance: Pre- and post-workout nutrition is vital for athletes.
- Stabilize energy: Eating at regular intervals prevents energy dips and overeating.
- Support recovery: Nighttime snacks with protein can aid muscle repair during sleep.
Tips from Nutritionist and Health Coach Valerie Batcho
Every client is unique in their own way. The end goal is usually similar for most people, but the way to get there can be very unique depending on the person’s genetics and living habits. There are many areas to evaluate and details to discuss in order to make a proper game plan to get your nutrition in order; however, there are practical tips that you can implement as soon as today:
- Plan Your Meals: Prepping meals ahead of time reduces the temptation to choose unhealthy options.
- Focus on Whole Foods: Prioritize lean proteins, whole grains, fruits, vegetables, and healthy fats.
- Stay Hydrated: Water is essential for digestion, nutrient absorption, and overall health.
- Monitor Portion Sizes: Overeating healthy foods can still lead to an energy imbalance.
- Listen to Your Body: Eat when you’re hungry, and stop when you’re full.
Knowing which foods align with your macro goals is an essential piece to the puzzle. Although some cases may call for fattier foods to be added to a person’s diet, typically we want to find foods that are high on protein, low on fat.
Proteins:
- Chicken breast: A lean, versatile option with 31 grams of protein and just 3 grams of fat per 100 grams.
- Turkey breast: Similar to chicken breast, providing high protein with low fat.
- Egg whites: A fat-free, protein-packed addition to meals.
- Fish: Cod, tilapia, and shrimp are excellent low-fat protein sources. For healthy fats, opt for salmon or mackerel.
- Tofu and Tempeh: Great plant-based options with moderate protein and low fat.
- Greek Yogurt (non-fat): A quick snack loaded with protein and low in fat.
Vegetables:
- Spinach and Kale: High in protein relative to calorie content, plus loaded with vitamins.
- Broccoli: A nutrient-dense vegetable with 3 grams of protein per 100 grams.
- Edamame: A plant-based protein powerhouse.
- Asparagus: Low in calories and high in protein.
Finally, when you eat can significantly influence your progress toward specific goals as well. Here are general guidelines for someone trying to lose weight and for someone trying to gain good weight (muscle).
For Weight Loss:
- Eat Regularly: Consuming smaller meals every 3–4 hours helps control hunger and maintain stable energy levels.
- Prioritize Protein: Start your day with a protein-rich breakfast to reduce cravings and support muscle maintenance during calorie deficits.
- Stop Eating Close to Bedtime: Avoid heavy meals 2–3 hours before sleeping to prevent excess calorie storage.
For Muscle Building:
- Pre-Workout: Have a balanced meal with protein and carbs 1–3 hours before exercise (e.g., grilled chicken and sweet potato).
- Post-Workout: Eat within 30–60 minutes after working out to maximize muscle recovery. A combination of protein and fast-digesting carbs is ideal (e.g., a protein shake with a banana).
- Nighttime Protein: Consider a casein-rich snack like cottage cheese to support overnight muscle repair.
Final Thoughts: Invest in Your Nutrition
So whether you’re chasing a fitness goal or seeking more energy for daily life, nutrition is the foundation for success and understanding your macros can transform how you feel, perform, and recover. What we eat, how much we eat, and when we eat are all key players in having a balanced diet that promotes good health. Understanding all the details within can seem daunting, but luckily there are endless sources that can help educate you on the subject including real life sources like a health coach whose passion is to meet with individuals, educate them, create a plan, and help them stick with that plan all the way to the finish line.
written by: everhard fitness
